WARM UP – MOBILITY
Dynamic running warm-up + lower body stretches
2 rounds:
15-20 Banded good mornings / Band pull throughs (green band)
6-8 Box jumps (focus on being explosive and full hip extension)
12-15 Hollow rocks / V-ups or Tuck-ups
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Tech: Barbell deadlifts & Power cleans
WOD A
POWER CLEAN X 3
Every 90s x 10 sets: 3 “Touch and Go” Power Cleans
Start at a light weight (~50%) and build as needed to a heavy set of 3.
Try not to re-set, re-grip, or rest on the ground between reps
Newer athletes may use a quick re-set as needed to maintain ideal positioning, or scale to hang power cleans.
WOD B
DEADLIFT & BOX JUMP
Complete for time:
15-12-9-6-3 reps of:
Deadlift (225/155)
Box jump (30/24)
—
DL should be no more that 60% of your 1RM
10 min time cap
(Last completed, Feb, 7th, 2020)
Optional Conditioning
SKI ERG & BURPEE EMOM
Complete for time:
100/75 Ski Erg calories
EMOM, including the first, complete 5 burpees before continuing with your ski
(If you are not fast at burpees, scale to 3-4 reps)
